45 Cal Creamy HEALTHY Soup!
User Reviews
5.0
165 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
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Total Time
30 mins
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Servings
5
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Calories
45 kcal
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Course
Main Course, Soup
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Cuisine
American
45 Cal Creamy HEALTHY Soup!
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Recipe video above. {Low Cal, GF, low carb} My secret method to make a really low calorie creamy soup that is seriously delicious! Using boiled PEELED zucchini, simmer until soft then blitz into what looks like everybody's favourite calorie-laden creamy broths.....but it's guilt free. Zucchini is ideal - purees smooth, neutral flavour that's easily disguisable. It doesn't taste like zucchini - just a savoury creamy soup. I've used it to make a healthy version of homemade Cream of Chicken Soup. But imagine the possibilies - use it in place of any soup that has a creamy white broth!
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Ingredients
Healthy Creamy Soup Broth:
- 700g/ 1.2 lb zucchinis (4 largish), peeled and cut into 1.5cm / 3/5" slices
- 1/2 large onion , roughly chopped (brown, white, yellow)
- 2 garlic cloves , whole
- 2 cups (500 ml) chicken broth (or veg broth)
- 2 cups (500 ml) water
- 1/2 tsp each garlic and onion powder (or 1 tsp of one of them)
- 1/4 tsp black pepper
- 1 cup (250 ml) 0% fat milk (or other milk of choice)
Soup Add Ins:
- 1 tbsp (15g) butter or olive oil
- 2 garlic cloves , minced
- 1/2 large onion , finely chopped
- 1.5 cups carrot , peeled and finely diced
- 1.5 cups celery , finely chopped
- 1 small red capsicum/bell pepper , finely chopped
- 1.5 cups Cooked Chicken Breast , diced
- 3/4 cup frozen peas
Garnish:
- fresh thyme (high recommended, or sub chives)
Instructions
Healthy Creamy Broth:
- Place all Broth ingredients EXCEPT milk into a pot, cover with lid and bring to energetic simmer over medium high heat.
- Lower to medium and simmer for 15 minutes until zucchinis is very soft.
- Remove from heat, add milk. Use a handheld blender to blitz until smooth. Add salt to taste. Marvel at creamy broth with so few calories!
Healthy Cream of Chicken Soup:
- Melt butter in a pot or large saucepan over medium heat.
- Add garlic, onion, carrot and celery. Cook for 3 minutes, then add capsicum. Cook for another 2 minutes until onion is translucent and sweet.
- Add Broth, chicken and peas. Bring to gentle simmer for just 2 to 3 minutes or until peas are cooked.
- Taste and adjust salt and pepper.
- Ladle into bowls, sprinkle with a pinch of fresh thyme leaves. Devour, and marvel at how such a creamy, totally delicious bowl of soup has so few calories!!
Notes
- Storage - broth will easily keep 4 to 5 days in the fridge. Might look split but once heated, stir vigorously and it will come together. Can also freeze, thaw then reheat.
- Same also applies if you make the cream of chicken soup!
- Nutrition for Healthy Cream of Chicken Soup (ie with all the add ins). About 2 1/2 cups per serve (enough for a meal). You can reduce calories by skipping the chicken and peas (it's a higher carb veg) - sub with more celery and carrot.
- Nutrition per serving for broth only (about 1.5 cups per serving).
Nutrition Information
Show Details
Calories
45cal
(2%)
Carbohydrates
8g
(3%)
Protein
4g
(8%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Cholesterol
1mg
(0%)
Sodium
401mg
(17%)
Potassium
435mg
(12%)
Fiber
1g
(4%)
Sugar
6g
(12%)
Vitamin A
302IU
(6%)
Vitamin C
26mg
(29%)
Calcium
91mg
(9%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 45 kcal
% Daily Value*
| Calories | 45cal | 2% |
| Carbohydrates | 8g | 3% |
| Protein | 4g | 8% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 1mg | 0% |
| Sodium | 401mg | 17% |
| Potassium | 435mg | 9% |
| Fiber | 1g | 4% |
| Sugar | 6g | 12% |
| Vitamin A | 302IU | 6% |
| Vitamin C | 26mg | 29% |
| Calcium | 91mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
165 reviews
Excellent
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